June 28, 2016

 

a) WARM UP:

Death by Burpee Suicides (10 min time cap)

**at min 1:00, sprint from post 1 to post 2, do 1 burpee.  At mine 2:00, sprint from post 2 to post 1, do 1 burpee, get up, sprint back to post 2, do 2nd burpee and so on….

 

b) STRENGTH:

Superset 5x:

  • 3 Push press @70%
  • 6-10 single arm bent over row (ea. arm)
c) WOD:

6 min AMRAP:

Move Fast, Have Fun, Take Chances.

d) RECOMMENDED MOBILITY:

  • Calves – roll and stretch
  • Lats and T Spine – banded distraction and roll
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